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How to Do a Walking Lunge

A Simple Move to Tone and Lift Your Butt

Add a walking lunge to your workout, and step right into that miniskirt. Considered a basic lunge with a boost, this move only works your glutes, hamstrings, and quads, giving you lovely gams and a lifted butt. Walking lunges also make for a great active stretch of the hip flexors, so incorporate them into your warmup or cooldown.

  • Stand upright, feet together, and take a controlled step forward with your right leg, lowering your hips toward the floor by bending both knees to 90-degree angles. The back knee should point toward but not touch the ground, and your front knee should be directly over the ankle.
  • Press your right heel into the ground, and push off with your left foot to bring your left leg forward, stepping with control into a lunge on the other side. This completes two reps.
  • Do three sets of 20 reps each.

Increase the difficulty of the move by holding dumbbells — five to eight pounders — by your sides.

Image Source: POPSUGAR Photography
Join The Conversation
TeeJay59 TeeJay59 3 years
I LOVE walking lunges - they are much easier on my knees than stationary lunges, and I can feel it in both "cheeks" for at least 2-3 days following my booty workout.
elme1009 elme1009 8 years
As a girl with thigh and butt problem areas, these are the ONLY thing that works to firm up the butt and thin out the thighs. In fact, I think walking lunges, as opposed to other types of lunges, are the absolute best kind. Others tend to hurt my knees too much. Thanks stevia for your confidence! You've inspired me to not care what the other people in the gym think when they see me doing walking lunges.
elle86 elle86 9 years
Usually my knees hurt when I do these, but since I've been getting into running, I really should start doing these. Thanks for the directions in the post. :)
MissRobinson MissRobinson 10 years
SO these are actually really good for your butt? For some reason I never believed people when they told me lunges were a good butt workout.. but maybe I'll reconsider. What do I got to loose!
steviasweet steviasweet 10 years
I love walking lunges...People stare at you when you're doing them, but this exercise is so good, I just don't care!
mjsmonk mjsmonk 10 years
I need something to build calves - any ideas - I want Britney's Calves.
vrico2005 vrico2005 10 years
It's always the back leg that wiggles a little for me because I have an off sense of balance....
UrbanBohemian UrbanBohemian 10 years
I've been meaning to try these. I hear you can do them on the treadmill, but I wonder if that's a safe thing to do.
mandiesoh mandiesoh 10 years
for some reason i hate lunges! i know they are good for me tho, now if only i'd actually do some! :(
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